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It's a very slow process - two steps forward, one step back - but I'm inching in the right direction. - Rob Reiner

June 07, 2011

Rockin’ the BRICK – Before Work!!!!

I don’t normally write posts about individual workouts, but this morning’s workout was so AWESOME I just wanted to share with my blogger friends!!!!

I had a Brick (a bike and then a run) workout planned – a 12 mile bike and a 3 mile run.Last night after work I was feeling dead.I had a 10K Saturday, a 24 mile bike ride Sunday, and a 3 mile run yesterday and I’ve been training hard for the last 4 weeks.Plus, it’s my first real training week in this HEAT and HUMIDITY.I was just exhausted and my legs felt like lead pipes, so I wasn’t exactly looking forward to my workout.Last night while walking the dog I said to Jim “man I’m not feeling this Brick tomorrow; I’m not sure if I’m going to get through it”.

But I set the alarm for 4:15 am anyway, with plans to get up and get it done.When the alarm went off I was still dead tired.I hit the snooze once, and then finally got up.I slowly dragged myself to the closet to get dressed.Once I got on the bike I was feeling better.I completed my 12 miles in about 47 minutes.Then it was time for the 3 mile run.I quickly switched shoes and grabbed my ipod.When I first started running I felt strong, really strong.I was surprised; usually I’m pretty sluggish after coming off the bike.Mile one beeped on my Garmin – 11:45 – Really?Cool!That’s a decent pace for me any time, but off the bike, that’s awesome.I was still feeling good so I decided to keep pushing it - Mile 2 – 11:29.Hmmm…wow, could I do better – Mile 3 – 11:03.My total time for 3 miles was 34:23 – an 11:27 pace overall…..with negative splits to boot!!

I seriously couldn’t have been happier – and a little bit surprised!!That was a great time for me no matter what.I know it’s slow to most of you but compare it to my 3 mile run the previous morning at a 12:30 pace, and my 10K on Saturday at a 12:30 pace.I did less than 11:30 – after a 12 mile bike!I just completed 2/3 of a Sprint Distance Triathlon before work….I was feeling really good.I don’t know where it came from honestly, I didn’t expect it, but it felt GREAT!!Masters Swim tonight – and I will have officially completed a Sprint Tri today J

Thanks for all the comments on yesterday’s post.I really appreciate all of the information!!You guys ROCK too!! I think I will do an extended post on cycling soon (not that I'm anywhere close to an expert) but there seemed to be alot of interest and questions from others.

Do you warm up before running races? I'm asking because your pace today was faster than your normal running/racing pace. I wonder if maybe your extended warm-up (12 miles on the bike) had anything to do with that? Years ago I had the same thing happen to me. I set a 5K PR in the third leg of a duathlon. (What the ???)

Yeah to the good feeling! I ran and commuted to work so a little bit of a reverse brick! I think 12 miles in 47 minutes is rocking it on the bike. I am so screwed in this duathlon! Oh well it is my first and a PR no matter what. I can't wait for your extended post! I also like the graphic! Keep up those great workouts. Hope you felt on top of the world all day.